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A classic Assamese stir-fry featuring bitter gourd and potatoes. This simple 'bhaji' balances the gourd's distinct bitterness with the sweetness of onions and the earthy flavor of panch phoron, making it a perfect side for rice and dal.
Prepare the Bitter Gourd
Prepare Other Vegetables
Sauté Aromatics and Potatoes
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A classic Assamese stir-fry featuring bitter gourd and potatoes. This simple 'bhaji' balances the gourd's distinct bitterness with the sweetness of onions and the earthy flavor of panch phoron, making it a perfect side for rice and dal.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 166.65 calories per serving with 2.68g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook the Bhaji
Serve
Add small, cleaned shrimp (koni mas) along with the onions and cook until they turn pink before adding the potatoes.
Add a tablespoon of soaked masoor dal (red lentils) along with the potatoes for added texture and nutrition.
Instead of panch phoron, you can temper with just mustard seeds and cumin seeds.
For a simpler version, you can omit the potato and increase the amount of bitter gourd or onion.
Bitter gourd contains compounds like charantin and polypeptide-p, which have been shown to mimic insulin and help lower blood glucose levels, making this dish particularly beneficial for individuals with diabetes.
This dish is loaded with antioxidants from bitter gourd (Vitamin C, flavonoids) and turmeric (curcumin), which help combat oxidative stress and reduce inflammation in the body.
The high fiber content from bitter gourd and potatoes aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Bitter gourd is an excellent source of Vitamin C, a powerful micronutrient that helps strengthen the immune system and protect against common infections.
Besides salting, you can also soak the sliced bitter gourd in tamarind water or a diluted yogurt mixture for 30 minutes before squeezing and cooking. Adding a pinch of sugar or a small amount of jaggery at the end also helps balance the flavors.
Yes, it is very healthy. Bitter gourd is renowned for its blood sugar-lowering properties and is packed with vitamins and antioxidants. The dish is high in fiber, plant-based, and uses minimal oil, making it a nutritious addition to any meal.
One serving of Tita Kerele Bhaji contains approximately 120-150 calories, depending on the amount of oil used. It's a low-calorie side dish, rich in nutrients rather than empty calories.
Yes, you can use any neutral vegetable oil like sunflower or canola oil. However, mustard oil provides a distinct, pungent flavor that is authentic to Assamese and Bengali cuisine.
This bhaji is traditionally served as a side dish with steamed rice and a simple dal, like Masor Tenga (Assamese fish curry) or plain Masoor Dal. It also pairs well with roti or chapati.
You can store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.